Jodi here is what I planned our day to look like: 7am- 1 slice ezekiel bread, 1 tbsp almond butter, 1/2 container of egg white salad, apple 10am-banana 1pm-1/2 container of egg salad, 1 slice ezekiel bread, 1tbsp almond butter 3pm-cucumber, 1/2 container rice pasta 5-6pm-1 container of halibut, 1/2 container rice pasta 8-9pm-2tbsp almond butter will drink at least 64oz seltzer
7:00 banana 8:00 small cup of coffee with skim plus milk (THIS IS A MUST) 8:30 5oz of blueberries 9:30 24 raw almonds 11:00 4 egg whites with 1tbs of light safflower mayo 1:00 oatmeal 2:30 raw veggies - brocalli, cauliflower, yellow peppers, sugar snap peas 4:00 brown rice 7:00 halibut cooked in oven with grapeseed spray oil and seasoning. Spinach salad including tomato, onion, cucumber, peppers, sea salt, 1 tbs of grapeseed oil and balsamic vinegar Pomegranate decaf green tea after dinner Will drink 24 fluid ozs of water throughout the day
Ladies, I need to make a correction about the eggsalad. If you can fit 8 egg whites from hardboiled eggs into the container still isn't enough protein to consider 1 whole container. So if you only get 7 or 8 eggs in the container I would still like you to have 1.5 scoops of protein powder sometime during the day. Actually, protein shake is nice to have at night when you're looking for something to eat.
Shara, with that said, how many eggs did you get into the container? If only 7 or 8 I would like you to have an additional protein shake tonight a couple of hours after dinner. You can put your almond or peanut butter right in the shake. It's yummy that way. I am estimating your fats to be around only 32g today. If you eat 10 almonds somewhere during the day you will be much closer to the 45g.
Overall, very good job. Please, let me know how you feel. If you're hungry, stuffed low energy etc. This feedback is very crucial in the first two weeks.
Eugenia, Looks good. Have 2tbsp of almond butter or peanut butter somewhere today. Fats are low today. Let me know how you feel, tired, hungry, full etc. Very important for us to know.
Bethe, how many egg whites total in your container of egg salad?
Your carbs are too high. Do away with .5 container somewhere. Preferably that late meal. You are allowed 2 containers of carbs per day. You plan on having 2.5 with the slice of ezekiel.
40-45g of fat. You don't even have 10g planned for today. Avocado, peanut or almond butter, egg yolks, safflower mayo are all sources of good fat.
Okay I will have .5 rice with dinner. I'm excited I can have more fat today YEA! Don't think I had a whole container of eggwhites only 5 today (need to buy more eggs) so I can have the protein shake for after dinner snack. So far feeling good and not hungry. Double YEA! Hope you got to take that long walk.
Bethe, Very good. You will see that protein shake is a nice treat at night. Takes the edge off. You are doing great! Did get to take that walk. My son and i did 4.5 miles at Pier Village.
Shara, If you are feeling hungry during the day add .5 containers of protein. If your still hungry let us know.
Get the chicken sausage that is low in sugar. You can put three in a container. I take the casing off to cut the fat content down. I actually like them better without the casing. They hold together just fine.
Hi Jillian, chicken and salmon were 2 full containers?
Rice .5 container? The hemp bagel accounts for 1 full container of carbs so you would have only 1 more for the day.
I am estimating that you need about 20 more grams of fat. The olive oil and salmon account for probably around 24g total. So tonight you could have 2 tbsp of peanut or almond butter or an avocado if you have on hand. An average size avocado is around 22gf. Two tbsp of almond butter is 16gf. Just want to try to get you closer to the 45g of fat required.
So I am lucky to have my husband Jim who gets the food thing, pretty much. I began officially yesterday and I do know that it will take some time to "tweek" my menus. Sunday: Protein shake with 1 banana, 1 tsp almond butter, 1 c skim milk, 1 c water (I'm weaning myself off the dairy) 1/2 apple with 1/2 container of grilled chicken breast, 1 piece of tilapia (1/2 container), spinach salad with McCormick Salad toppings (3 carbs, 2 g protein), Lite Vildalia dressing 2 tbsp (4.5 g fat, 11 g carb, 10 g sugar), 23 walnuts
Monday: cup of coffee with 1Tbsp 1/2 & 1/2, protein shake with banana, 1 tsp almond butter, 1c each of skim milk and water (still weaning), 1 container brocolli, 1 container protein (2 turkey/95%lean chopped meat meatballs), 1/2 apple 1 container brown rice noodles with 1 meatball in spaghetti sauce, salad with salad toppings (3 carbs 2 g protein) and vidalia onion dressing (4.5 g fat, 11 g carb, 10 g sugar), 23 walnuts Monday Workout -1 hour weightlighting aerobic class
Hi, Jody. yesterday i missed i cont of carb and was short slightly on my fats, felt slightly hungry at night Today 6:00 white tea with lemon 7:30 2 ezk toasts with 1 tbspoon alm butter(8gr) 9:00 apple ginger gold 11:30 banana 1:00 HAD TO HAVE COFFEE could not function, that helped 2:30 1 cont of broiled chicken breast and mixed green salad with cucucmbers. peppers, coliflowers and very little tomatoes, balzamic vinegar 4:00 11 almonds(7gr) 6:00 2 ezk toasts+ 1 tbspoon alm butter(7 gr) 7:45 grilled checken breast tenderloins+sald mixed greens, cucumbers, peppers+ lemon +1 teaspoon olive oil(7gr) 9:30 1 teasoon of alm butter(4gr) while tea with lemon 72 oz water throughout the day I am not hungry at all, actually feel full hopefully can get to wegmans tomorrow to get more variety
Tuesday: coffee 8:00 1 ezk with 1 tbs of almond butter banana 10:00 .5 con of brown rice with .5 egg busters 11:00 apple 1-2:00 .5 con of chicken .5 of sweet pototo 4:00 24 almonds 6:00 1 ezk with almond butter 7:00 container of turky sausage with broccoli, peppers, brussil sprouts and onion
water water water (will try tea without any sweetner)
Galina, I would like you to do 22 almonds instead of 11 and an extra tablespoon of almond butter somewhere today. You're a little short on fats. Everything else looks fabulous.
I will not be critical over the coffee. What you must do to compensate is drink and extra 16oz of water on top of what you are already drinking. Coffee is very dehydrating.
Wendy, please do away with the salad dressing. I strictly use balsamic vinegar. If you want you can use balsamic vinegar with a tablespoon of olive oil (14gf) The salad dressing people lie about what they put into their dressings. I learned this because a client of mine is actually good friends with the Ken's salad dressing people. They lie about fat content and get away with it. They all do it. There is noone that actually goes and checks.
Looks like you are actually missing 1 container of carbs? Since the dressing was pretty high in carbs i will overlook. This time! ha ha.
Great workout and overall good job with your meals.
Jody - I just saw your comments about yesterday's meals...a little too late, so I ate the dressing again. Tomorrow I will have the balsamic instead. Thanks for the info
.bmp)
Here is my plan for the day:
ReplyDelete7 1.5 scoops protein powder, banana, 1 scoop greens powder, slice of pineapple, 1tbsp (8gf) almond butter together in the blender. Yummy!!
10 1 container of long grain brown rice, .5 container of egg whites mixed together kind of tastes like fried rice only good for you.
12 .5 container bison burger meat, .5 container sweet potato large salad
1 long walk at pier village if weather permits.
3 1 slice ezekiel bread, 1tbs almond butter (8gf)
6 .5 container of bison meat, sauted spinach (14gf)
730 Body weight class/ z-health
9 2tbsp almond butter (16gf)
around 90 oz water
Jodi here is what I planned our day to look like:
ReplyDelete7am- 1 slice ezekiel bread, 1 tbsp almond butter, 1/2 container of egg white salad, apple
10am-banana
1pm-1/2 container of egg salad, 1 slice ezekiel bread, 1tbsp almond butter
3pm-cucumber, 1/2 container rice pasta
5-6pm-1 container of halibut, 1/2 container rice pasta
8-9pm-2tbsp almond butter
will drink at least 64oz seltzer
PS..Sorry for spelling it with an I!! :)
ReplyDeletesorry I forgot 2tsp safflower mayo 4 the egg white salad
ReplyDeleteHi Jodi. Here's todays menu:
ReplyDelete7:00 banana
8:00 small cup of coffee with skim plus milk (THIS IS A MUST)
8:30 5oz of blueberries
9:30 24 raw almonds
11:00 4 egg whites with 1tbs of light safflower mayo
1:00 oatmeal
2:30 raw veggies - brocalli, cauliflower, yellow peppers, sugar snap peas
4:00 brown rice
7:00 halibut cooked in oven with grapeseed spray oil and seasoning. Spinach salad including tomato, onion, cucumber, peppers, sea salt, 1 tbs of grapeseed oil and balsamic vinegar
Pomegranate decaf green tea after dinner
Will drink 24 fluid ozs of water throughout the day
Sorry that's 70oz of water
ReplyDeleteLadies, I need to make a correction about the eggsalad. If you can fit 8 egg whites from hardboiled eggs into the container still isn't enough protein to consider 1 whole container. So if you only get 7 or 8 eggs in the container I would still like you to have 1.5 scoops of protein powder sometime during the day. Actually, protein shake is nice to have at night when you're looking for something to eat.
ReplyDeleteShara, with that said, how many eggs did you get into the container? If only 7 or 8 I would like you to have an additional protein shake tonight a couple of hours after dinner. You can put your almond or peanut butter right in the shake. It's yummy that way. I am estimating your fats to be around only 32g today. If you eat 10 almonds somewhere during the day you will be much closer to the 45g.
ReplyDeleteOverall, very good job. Please, let me know how you feel. If you're hungry, stuffed low energy etc. This feedback is very crucial in the first two weeks.
Eugenia, Looks good. Have 2tbsp of almond butter or peanut butter somewhere today. Fats are low today. Let me know how you feel, tired, hungry, full etc. Very important for us to know.
ReplyDelete8: coffee, .5 container of egg whites, banana
ReplyDeletekickboxing
11: apple
12: 1 peice of ezekiel break, 1tsp of almond butter
2: 1 container of sweet potato and 1/2 cantainer of egg whites
3-4 protein shake, greens, 1tsp almond butter
6-7 container of chicken, container of brown rice
all day snacking on peppers and broccoli
water and green tea
Think I need to add more fat- not sure. Do I have too much protein? Also, can I have ideas for salad dressing. I will eat my carbs before 6PM.
ReplyDeleteBethe, how many egg whites total in your container of egg salad?
ReplyDeleteYour carbs are too high. Do away with .5 container somewhere. Preferably that late meal. You are allowed 2 containers of carbs per day. You plan on having 2.5 with the slice of ezekiel.
40-45g of fat. You don't even have 10g planned for today. Avocado, peanut or almond butter, egg yolks, safflower mayo are all sources of good fat.
2tablespoons almond butter (not teaspoons) = 16gf.
1 whole avocado = around 22gf
1 egg yolk = 6gf
1tbsp of olive oil = 14gf
I like that you are snacking on vegetables all day. This will help you to not feel hungry.
Let me know how you feel, tired, hungry, full etc.
Okay I will have .5 rice with dinner. I'm excited I can have more fat today YEA! Don't think I had a whole container of eggwhites only 5 today (need to buy more eggs) so I can have the protein shake for after dinner snack. So far feeling good and not hungry. Double YEA! Hope you got to take that long walk.
ReplyDeleteJody here is my tuesday's menu:
ReplyDelete8am-banana
9am-1 ezkiel with 1 tbs almond butter(8gf)
1 ginger gold apple
12:30pm spinach salad with grilled chiken
1/2container sweet potato
1tbs olive oil(14gf)
rasberry vinegar
3pm 5 sweet mini peppers
5pm 1 cont chicken sausage
1 cont brown rice pasta
6:30pm 22 almonds(16gf)
8:00pm 1tbs almond butter(8gf)
pomegranate green tea,1jug of water
Millie, nice day. Good job. How do you feel?
ReplyDeleteBethe, Very good. You will see that protein shake is a nice treat at night. Takes the edge off. You are doing great! Did get to take that walk. My son and i did 4.5 miles at Pier Village.
ReplyDeleteHey Jody, I will add the 10g fat and protein shake tonight. I feel hungry throughout the day grazing...
ReplyDeleteHow much sausage fills a container? Is Wholly Guacamole acceptable?
ReplyDeleteShara, If you are feeling hungry during the day add .5 containers of protein. If your still hungry let us know.
ReplyDeleteGet the chicken sausage that is low in sugar. You can put three in a container. I take the casing off to cut the fat content down. I actually like them better without the casing. They hold together just fine.
banana, hemp bagel, spinach salad with chicken, mushrooms and balsamic vinegar, blueberries, half container amarth (carb), salad with olive oil and balsamic vinegar, wild salmon, and rice
ReplyDeleteHi Jillian, chicken and salmon were 2 full containers?
ReplyDeleteRice .5 container? The hemp bagel accounts for 1 full container of carbs so you would have only 1 more for the day.
I am estimating that you need about 20 more grams of fat. The olive oil and salmon account for probably around 24g total. So tonight you could have 2 tbsp of peanut or almond butter or an avocado if you have on hand. An average size avocado is around 22gf. Two tbsp of almond butter is 16gf. Just want to try to get you closer to the 45g of fat required.
So I am lucky to have my husband Jim who gets the food thing, pretty much. I began officially yesterday and I do know that it will take some time to "tweek" my menus.
ReplyDeleteSunday: Protein shake with 1 banana, 1 tsp almond butter, 1 c skim milk, 1 c water (I'm weaning myself off the dairy) 1/2 apple with 1/2 container of grilled chicken breast, 1 piece of tilapia (1/2 container), spinach salad with McCormick Salad toppings (3 carbs, 2 g protein), Lite Vildalia dressing 2 tbsp (4.5 g fat, 11 g carb, 10 g sugar), 23 walnuts
Monday: cup of coffee with 1Tbsp 1/2 & 1/2, protein shake with banana, 1 tsp almond butter, 1c each of skim milk and water (still weaning), 1 container brocolli, 1 container protein (2 turkey/95%lean chopped meat meatballs), 1/2 apple 1 container brown rice noodles with 1 meatball in spaghetti sauce, salad with salad toppings (3 carbs 2 g protein) and vidalia onion dressing (4.5 g fat, 11 g carb, 10 g sugar), 23 walnuts
Monday Workout -1 hour weightlighting aerobic class
test
ReplyDeleteHi, Jody. yesterday i missed i cont of carb and was short slightly on my fats, felt slightly hungry at night
ReplyDeleteToday
6:00 white tea with lemon
7:30 2 ezk toasts with 1 tbspoon alm butter(8gr)
9:00 apple ginger gold
11:30 banana
1:00 HAD TO HAVE COFFEE could not function, that helped
2:30 1 cont of broiled chicken breast and mixed green salad with cucucmbers. peppers, coliflowers and very little tomatoes, balzamic vinegar
4:00 11 almonds(7gr)
6:00 2 ezk toasts+ 1 tbspoon alm butter(7 gr)
7:45 grilled checken breast tenderloins+sald mixed greens, cucumbers, peppers+ lemon +1 teaspoon olive oil(7gr)
9:30 1 teasoon of alm butter(4gr)
while tea with lemon
72 oz water throughout the day
I am not hungry at all, actually feel full
hopefully can get to wegmans tomorrow to get more variety
Tuesday:
ReplyDeletecoffee
8:00 1 ezk with 1 tbs of almond butter
banana
10:00 .5 con of brown rice with .5 egg busters
11:00 apple
1-2:00 .5 con of chicken .5 of sweet pototo
4:00 24 almonds
6:00 1 ezk with almond butter
7:00 container of turky sausage with broccoli, peppers, brussil sprouts and onion
water water water (will try tea without any sweetner)
feeling pretty good!
Bethe, you can use stevia in your tea. They sell it at Wegman's in organic section.
ReplyDeleteExcellent day. Please, just give me a fat total. I also take the casing off the sausage to get rid of some unnecessary saturated fat. It's up to you.
Galina, I would like you to do 22 almonds instead of 11 and an extra tablespoon of almond butter somewhere today. You're a little short on fats. Everything else looks fabulous.
ReplyDeleteI will not be critical over the coffee. What you must do to compensate is drink and extra 16oz of water on top of what you are already drinking. Coffee is very dehydrating.
Wendy, please do away with the salad dressing. I strictly use balsamic vinegar. If you want you can use balsamic vinegar with a tablespoon of olive oil (14gf) The salad dressing people lie about what they put into their dressings. I learned this because a client of mine is actually good friends with the Ken's salad dressing people. They lie about fat content and get away with it. They all do it. There is noone that actually goes and checks.
ReplyDeleteLooks like you are actually missing 1 container of carbs? Since the dressing was pretty high in carbs i will overlook. This time! ha ha.
Great workout and overall good job with your meals.
Jody - I just saw your comments about yesterday's meals...a little too late, so I ate the dressing again. Tomorrow I will have the balsamic instead. Thanks for the info
ReplyDelete